Tues 12.15.15

Skill: Rope Climb

WOD: 4RFT and AMRAP 

Part A: 4RFT 

  • 5 Rope Climb
  • 30/24 Calories on the Bike (Men 30, Women 24)
    • *Record time when finished
    • *16 Min Cap

Part B: 12 Min AMRAP 

  • 12 Floor Presses (135/95)
  • 8 Bentover Rows (135/95)
  • 4 Muscle Ups (Mod: 8 Strict Pull Ups)
    • 4 Min Rest

Part A and B transition into each other WITHOUT a rest

  • If more than 7 people in class then some people will need to start on part B
  • If more than 14 people in class then some people will need to use the assault bike
  • If more than 16 people in class the people over 16 will have to replace calories with burpees

Shoutouts: Billy 4 year anniversary, Moira Happy Bday

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